Mike's Marvellous Muesli Mix

Cornflakes are boring. All Bran is over-hyped. Branded muesli is over-priced and over-rated. Muesli is dangerous.

…some of my views on cereal-based breakfast, so I hack my muesli to make it more interesting and get better value for money.

How good is that? Muesli Mix

How good is that?

Ingredients:

Ingredients are usually available at major supermarkets (Spar, Pick n Pay, etc.), although I don’t recall seeing the muesli crunch at Choppies.  Prices are from a Spar receipt dated August ’15.

You will need:

  • 1kg Jungle Oats
  • 750g or 1kg Nutzy Crunch, choose your size and flavour according to availability and value for money
  • 500g raisins
  • Garnish
    • Woolworths Granola ~2tbsp, it’s expensive stuff
    • dried fruit  ~1tbsp, it’s calorie dense
  • Milk
Basic ingredients for a great muesli mix.

Basic ingredients for a great muesli mix.

Method:

  • pour the oats, crunch and raisins into a tub or small bucket: ~4 litres with airtight lid
A fine sedimentary formation.

A fine sedimentary formation.

  • mix well by digging a spoon to the bottom of the bucket and pulling up while turning the bucket.

  • continue until it looks like this (you may find a bigger bucket is necessary for easier mixing)
Well mixed muesli.

Well mixed muesli.

Serving Instruction

  • for a sensible sized portion a 175ml yogurt pot gives a 100g serving
  • add milk to just cover muesli (experiment to see if you are a wet or dry person)
  • garnish to taste
    • Woolworths granola ~2tbsp (it’s expensive)
    • Dried fruit ~2tbsp (it’s high in calories)
  • allow to stand until required consistency is reached (experiment to see if you are a firm or soggy person)
  • eat with care (use of nutty crunch/granola is likely to expose poor dental work)
  • chew well, if you don’t the grains will be wasted. Like sweetcorn.
  • floss teeth (nobody likes seeing tooth gaps full of oat particles)

Nutritional Information

Cautionary note:

You will see here that muesli is energy dense, but it’s “good energy” in that it releases slowly.  This makes it a great starter before endurance exercise or avoiding mid-morning hunger pangs at work.  A yogurt pot of this mix with a similar quantity of milk will give you about 25% of your daily energy needs, and the protein carb/balance is about right (no-carb/low-carb diets might be a topic for a future post).

The nutritional information labels for the Nature’s Source crunch recommends a portion size of 30g/75ml, that’s half a cup full… not exactly filling.  In fact it seems to be a common “con” with many “health foods” to recommend a ridiculously small portion size.

The short story is that if you want to lose weight you need to eat less and move more.

The numbers:

For guidance only, will vary according to ingredients and serving size.

Per 100g of ingredient (from typical nutrition panels)
Mass Energy Energy Protein Carbs Of which sugar Fat Fibre Cost
g kJ kcal g g g g g
Oats 100 1528 382 14 57 1 7.9 12.3 P 2.15
Nature's Source (African Sunrise) 100 1751 438 10.7 60 20.8 12.5 5.8 P 5.68
Raisins 100 138 35 2 78 78.3 0.7 4.9 P 3.73
Milk (Full Cream) 100 262 66 3.4 4.9 3.4 P 1.00
Dried Fruit 100 270 68 2 68 0 2 P 10.00
Woolworths Granola 100 1900 475 9.7 60.4 18.9 17.4 6.5 P 8.00
Total Dry Mix (mass = packet size)
Mass Energy Energy Protein Carbs Of which sugar Fat Fibre Cost
g kJ kcal g g g g g
Oats 1000 15280 3820 144 570 10 79 123 P 21.45
Nature's Source (African Sunrise) 1000 17510 4378 107 600 208 125 58 P 56.75
Raisins 500 690 173 10 390 391.5 3.5 24.5 P 18.65
Total mass 2500 33480 8370 261 1560 609.5 207.5 205.5 P 96.85
Nutritional value 100 1339 335 10 62 24 8 8 P 3.87
Serving, 1 yogurt pot/175ml
Mass Energy Energy Protein Carbs Of which sugar Fat Fibre Cost
g kJ kcal g g g g g
Mike's Muesli Mix 100 1339 335 10 62 24 8 8 P 3.87
Milk 160 419 105 5 8 0 5 0 P 1.60
Wet total 260 1758 440 16 70 24 14 8 P 5.47
- add granola garnish 25 68 17 1 17 0 0 1 P 2.50
- add dried fruit garnish 25 475 119 2 15 5 4 2 P 2.00
Served total 310 2301 575 19 102 29 18 10 P 9.97
Recommended Daily Amount 8400 2000 50 300 65 25

Recommended Daily Amount (Daily Intake, for the pedants) based on Wikipedia – Recommended Dietary Allowance.